WHAT IS PROGRESSIVE OVERLOAD?

Published: 28/11/2025 | Written by: Ethan Allen

From playing high-level rugby to running marathons and taking on HYROX competitions, Ethan Allen knows exactly how to push himself and keep improving. In this piece, the Sports Direct ambassador breaks down the idea of progressive overload and shares a sample training plan to help you apply it to your own workouts. So, if you’re feeling a bit stuck and wondering how to safely increase your weights, don’t go anywhere. This one’s for you! 

Simply put, progressive overload is the gradual and consistent increase of stress placed on the body during training. It’s the difference between staying stuck at the same level and continuing to improve week after week and year after year. 

Progressive overload means doing a little bit more over time – whether that’s lifting heavier, lifting with a different technique, running faster, running further / running differently, or even completing an extra round in a HYROX workout. The body adapts to what we ask of it, so to keep improving, we must keep asking it for just a bit more. 

This concept is often misunderstood because most people think progress comes from just fully sending it in every single session. In reality, overload should be planned and measured, not forced. You need to stimulate adaptation – without tipping into too much fatigue, injury, or burnout. 

PROGRESSIVE OVERLOAD IN STRENGTH TRAINING  

Strength training has always supported every type of sport or fitness that I have focused on over time – Rugby, Athletics, Running, HYROX – it is crucial. Doing the same lifts or weights week after week doesn’t get you anywhere – strength responds best to gradual, measurable increases in training load. 

Here are a few ways to apply progressive overload in the gym: 

• Increase the weight: the classic approach – once you can complete all your reps with solid form, add 2.5-5 kg to the bar in the next session.  

• Increase the reps: if you’re not ready to add weight, aim to add 2 extra reps per set. 

• Change the tempo or structure of the session: mix it up by reducing rest periods and going lighter, using time-under-tension work (next point), or going heavier and reducing the rep range. 

• Improve form and control – tempo work: slowing down the eccentric (lowering phase) increases time under tension without heavier weights. 

TRACKING PROGRESS AND AVOIDING MISTAKES 

• Track everything: Use an app, pen and paper, your phone’s notes… I don’t care how – just record your progress! Data gives context; it helps you spot patterns, progress and signs of overtraining. Most watches now actually tell you how your body should be feeling – use them to your advantage. 

• Avoid the ‘too much too soon’ trap. The body needs time to adapt. You can’t just bench 100 kg immediately; you will get injured! I won’t lie – I’ve been injured for six months this year. It is the most frustrating thing, so don’t make that mistake! 

• Listen to your body. Recovery is part of overload. Adaptation happens during rest, not during the session. You need good sleep quality and plenty of good fuel to help you recover. Realistically, you should track this too. 

• Embrace deload weeks. Every 4-6 weeks, reduce the load or intensity by 30-40% – this allows your body to consolidate gains and come back stronger. 

KEY TAKEAWAYS

Progressive overload means doing a little more over time – whether that’s weight, reps, distance or intensity. It’s essential for strength and endurance gains. Small, consistent improvements beat big, erratic efforts. Track your training and nutrition, and build in rest and deload weeks to prevent burnout. You need adequate lead time to allow the process to work. This process requires patience – but that is where sustainable, long-term results are made.